Social Icons

Featured Posts

Monday, October 19, 2015

4 Ways To Create Healthier Eating Habits

All the good intentions in the world won't help you lose weight and get healthier if you don't change your lifestyle. Before you go crazy and radically change your diet, with the hopes of losing weight and shedding fat, there are a few things you should do or learn in order to have healthier eating habits. These habits will create a healthier lifestyle overall and aid in maintaining weight or fat loss goals.

Keep a Food Journal

The first thing to do is to figure out exactly what you're putting into your mouth and in what quantity. Oftentimes, a person eats a lot more than he or she realizes, and writing down every single piece of food eaten and beverages drank throughout the day is a giant wake-up call. Once you figure out exactly how many calories in total and what the macro ratio is (more on that later), it's easier to see where things need to be changed. Continue with tracking food until you are completely comfortable with planning and mentally journaling your daily food choices. 

When you record your food, you can head online and find out the caloric intake in addition to the ratio of macros (protein, carbs, and fat). This will allow you to fine-tune your food intake as needed. Food records can be kept in a simple spiral-bound lined notebook, or you can use an elaborate specially designed book. It's up to you. The important part is that you actually write down everything, because when you report your intake, your accountability will increase and you may even experience results faster!

Count Calories

Before you start counting, you'll need to figure out exactly how many calories you need to eat. This is based on your age, gender, weight, activity level, goal, and how much time you have to lose the excess weight. You can use an online calculator to determine your Resting Metabolic Rate and from there, input your activity level to determine your TDEE (Total Daily Energy Expenditure). Your TDEE is the number of calories to intake per day to maintain your current weight. Once you determine your TDEE, you can decide if you want to maintain, lose, or gain weight. You play with your caloric intake based on that information.

When it comes to calories, one gram of protein has four calories, one gram of carbohydrates has four calories, and one gram of fat has nine calories. A good ratio in any healthy lifestyle is 40/40/20: 40 percent protein, 40 percent carbs, and 20 percent fat.

Measure Your Food

Tuesday, October 6, 2015

Are You Overtraining?

Have you trained at maximum intensity every session for the last few months, ate perfectly and rested what you thought was enough but still felt weak, tired and unfit with high body fat levels? If this describes you then you are probably overtraining.

The bottom line in sports conditioning and fitness training is stress, not mental stress, but adaptive body stress. Athletes must put their bodies under a certain amount of stress to increase physical capabilities. Where the stress loads are appropriate then the athlete's performance will improve but if the stress loads are inappropriate then a state of over-training/burnout could come about for the athlete. Athletes and gym goers turn to bodybuilding supplements like amino acids, pre-workouts, whey protein and more to overcome the potential feeling of overtraining. Ultimately, you need to identify the main cause and see if you are really overtraining.

Signs of Overtraining

Symptoms indicating over exertion can be classified in the following way:

Movement coordination symptoms:

- Increased incidence of disturbances in movement (the re-appearance of faults that seemed to have been overcome such as cramp, inhibitions, insecurity),
- Disturbances in rhythm and flow of movement,
- Lack of ability to concentrate,
- Reduced power of differentiation and correction

Condition symptoms:

- Diminished powers of endurance, strength, speed. Increase in recovery time, loss of 'sparkle' (competitive qualities),
- Reduced readiness for action, fear of competition, giving-up in face of difficult situations - especially at the finish,
- Confusion in competition, departure from usual tactics,
- Susceptibility to demoralising influences before and during competition,
- Increasing tendency to abandon the struggle

Psychological symptoms:

Saturday, September 12, 2015

Health Benefits That Regular Exercise Provides to the Elderly

It is common knowledge that exercise and eating properly are essential to good health. In fact, research shows that there is an abundance of health benefits provided when you exercise regularly and it can be of particular benefit to older people. Physical activity can be an invaluable aid as you age and even moderate exercise has been shown to be beneficial to the frail or those with age related diseases.

It can be difficult to know where to start a new exercise program or to even motivate yourself to get started improving your health. In fact you do not need to start a strenuous exercise program or book multiple visits to your local gym. The best exercise is something which you enjoy; can be easily done from your home and stimulates your mind and body. Exercise can be fun!

Excuses People Find Not To Exercise

There is always a reason not to do it and it is essential to understand that the usual excuses are just excuses:

• Aging is often listed as a reason not to exercise; why fight nature? In fact, exercise will help you to stay younger looking and feeling. It will also dramatically reduce the risk of many serious illnesses, such as heart disease, diabetes, some cancers and obesity.
• As you age exercise will tire you out, save your energy. Those who exercise increase muscle strength, balance and energy. You will be better able to deal with whatever life throws at you.
• Being too old is one of the most popular excuses; regardless of your age! In fact, you are never too old to feel the benefits of exercising. In fact, research has shown that those who start to exercise later in life are less injury prone than their counterparts.
• Disability is often used as a reason that exercise is impractical or impossible. However, there are many exercises which can be engaged in even if you are stuck in a wheelchair. Chair aerobics, Tai Chi, small weights and chair yoga are all good starting points.

Physical Benefits of Exercise

Monday, September 7, 2015

Top 10 Health Benefits Of Trampoline Exercises

Did you know that trampoline exercises have many health benefits? It is surprising to know that trampoline exercises (also known as rebounding) are far better than daily exercises like jogging, jumping and running. We can perform trampoline exercises at our home too and no special time is required for it like gym classes and other fitness classes. You can get great results in your own home, within your budget.

Do you really want to know how trampoline exercises can benefit our body? Do you have no time to join a gym and other fitness classes? The answer to the questions that may cross your mind is provided here:

Yes, you can do far much better than daily exercise without giving any extra time and without going anywhere but staying at your home. I am going to share with you the top ten health benefits of trampoline exercises which are described below:

1) Improve your body metabolism

Metabolic activities occurring in your body are responsible for the constructive changes in your body. These constructive changes are necessary for your body to let you grow. For example, a kids brain develops to adult brain due to metabolic activities, also young ones are transformed to adults genetically and physically due to metabolic activities occurring in body. These are necessary for human growth according to scientific researches and the rate of your body metabolism gets faster by bouncing, rebounding or jumping on a trampoline.

2) Improve your balance

When you learn to bounce and control yourself while coming back to the trampoline surface, a sense of balance is developed and your body coordination gets improved. Body coordination is really helpful in making your bones and body senses strong. This has a great beneficial impact on your overall health and your daily life.

3) Prevent heart diseases

Friday, August 28, 2015

How to Get Rid of Those Last Stubborn Pounds

When getting back in shape, every drop of sweat reminds you of the goals you want to achieve. Finally, after all those exercises and diets, you can say that your body is looking good! If only those last few stubborn pounds would be gone at last, you would get your dream body. Unfortunately, losing those pounds is more difficult and more frustrating than you would have thought.

Break The Habit

If you have been working out for quite some time, it is likely that your body has gotten used to your routine.  It’s time to change things up! Spice up your cardio, change the weight you have been lifting, add another exercise to your routine, or even change the time when you usually hit the gym. Swapping your morning run for an evening one will surprise your body, and it will have to adapt to the new state.

On the other hand, why not try cycling instead of running? Using kettle bells instead of your regular weights?  How about a jumping rope instead of the elastic band? You will notice different muscle groups being used, and that is bittersweet when the burning sensation begins all over again.

Empty Stomach Theory

Obi Obadike, the athlete who has been branded as ‘the world’s most ripped fitness model’ states that he achieved his results by using the empty stomach cardio technique. If you don’t eat before your workout, you will deprive your body of carbs to burn during your cardio. Stubborn fat will be spent in order to compensate for the missing carbs.

Nevertheless, you shouldn’t push yourself too much; passing out in the gym is a bad way to go. If you don’t have enough energy for a high-intensity workout on an empty stomach, slow your pace. You will end up losing muscles instead of fat. So go for slow-pace cardio instead of high intensity.

Be Strict With Your Diet